by Kjirstin

Hi everyone and welcome back to the second last week of the ultimate ab workout challenge and the road to 6 pack abs!  If you have made it this far and stuck with the program, I am mighty proud of you and you have certainly shown your persistence.  Hopefully you are proud of yourself as well and if you have stuck with doing the exercises 5 to 6 times a week and kept your diet clean, you should be definitely seeing the results, seeing those abs and reaping the rewards for your labour!  Now you want to keep it up.  You want to go hard in these last two weeks and give it all you got.  Do the exercise and keep your diet clean and push yourself to that next level.  Now, without further adue, lets get right into the exercises!

12 Weeks to 6 Pack Abs Workout Challenge – Week 11 Exercises

Exercise 1:  Long Arm Crunches

2 Sets of 15 Reps with 10 to 15 lbs Medball

Exercise 2:  Accordion Crunch

2 Sets of 20 Reps per Side

Exercise 3:  Plate Knee Tucks

2 Sets of 20 to 25 Reps Holding a 25 lbs Plate

Exercise 4:  Seated Lower Ab Circles

2 Sets of 10 to the Right and 10 to the Left

Exercise 5:  Jump Band Crunch

2 Sets of 10 to 12 Reps to Both the Left and to the Right

When doing the exercises, keep up the focus and control each rep and keep tension on those abs.  Take as few breaks as possible and challenge yourself to finish these workouts in the fastest time possible without sacrificing good form on each rep.  Keep up your commitment to the exercises and your diet each day.

If you have made the commitment and stuck with this ab workout series, then I encourage, if you haven’t already to search and look for an entire body workout and nutritional program, similar to that of the ab workouts presented in this series.  An organized workout training and nutrition program for your entire body is the key to unlocking that ripped, strong, muscular and healthy body that’s inside of you.  You have shown dedication throughout this series and are seeing the results from your abs.  Its time to step it up a notch and develop the rest of your body!

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As with all things, there is a right way to go about working for a flatter midsection, and several wrong ways. Working out the wrong way can lead to no physical improvement or worse, serious injury. When doing stomach exercises or any other exercise, be sure to consult a professional, warm up properly, and remember the following tips.

Keep Your Knees Up
When doing crunches, you want your knees to bent and your feet flat on the floor so that your knees are centered and pointed upward. Keep them centered and up, not to one side. If you drop your knees to one side, you are unnecessarily compressing your vertebrae, which can lead to a painful back injury.

Sit-Ups
Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is momentum that mostly forces the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups.

Straight Leg Lift
Another traditional “stomach exercise,” this move actually works the lower back more than any muscles in the midsection. This is also another way to put strain on your back, possibly leading to injury.

Too Many Reps
There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, doing more than that will not help wither. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.

Sleeping
Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.

No Resistance
All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach.

Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine.

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It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn’t going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Some people consider the best stomach exercises to be included in a Pilate’s workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate’s workout will work the stomach muscles either directly or indirectly.  These exercises can be found on the internet, either the exercise itself or video’s that can be purchased.

Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person’s body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

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These two unpretentious exercises desire crush your abdomen.

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How to lose your belly fat in 2 weeks? If you need flabby stomach exercises, the best place to go is Mike Geary’s “Truth About Abs” website via the link above. There you will find how you can do quick and easy workouts right at home without any equipment and get big results in just a few days. You will learn all about the facts and myths regarding getting rid of midsection flab and what really works in the least amount of time. You’ll also get tips on breathing which is a very important part during your routine which people often ignore, this is crucial to get the most out of every minute you use up during your workout! Get all the inf you need on:

– How To Lose Weight Off Your Face
– Proven Weight Loss Tips
– Do Crunches Get Rid Of Belly Fat
– Vitamin That Boosts Metabolism
– Coffee Boosts Metabolism
– Results Of Weight Loss
– Weight Loss Mistakes
– What Is Calories From Fat Mean
– Do You Need Fat In Your Diet

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Videofight.ro and Luiza Bucur brings you some abdominal exercises.

www.popularfitness.com This step-by-step ab crunch exercise video shows you how to do this simple, yet very effective abdominal crunches for your stomach. Ab crunches will help to tone and strengthen your abdominals. Please visit my website for more exercise videos, detailed text descriptions of various weight training exercises, free weight loss DVD and custom fitness program.

Using resistance bands can be an effective component of any workout routine, and stomach exercises are no exception. There are a number of exercises targeting the midsection that incorporate resistance bands. Resistance bands come in a variety of difficulties, usually indicated by the color of the band itself (e.g., green can be little resistance, yellow may be medium, red for difficult, etc.). Choose a resistance level that is appropriate for you, then move up as necessary. Do not overdo it by immediately grabbing the most advanced band you can find, as this can lead to injury. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Seated Crunch
This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the possible discomfort that comes with lying on the floor, since it uses a band rather than gravity to provide resistance. For this stomach exercise, you will need to be sitting in a straight back chair which you can somehow loop your band through. Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be sure to keep your feet on the floor and your back as straight as possible.

One-Arm Band Pull
Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at about a ninety degree angle. Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest. Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and avoid bending or leaning at the waist. For an additional challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.

Twisting Roll-Back
For this stomach exercise, you will need to sit on a flat surface, preferably the floor. Use a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up– do not put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together. In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.

While sitting, Pilates stomach exercises can still be performed, such as the tick tock exercise, which is great for core strength. Work out the lowest part of the abdominalmuscles with help from a certified personal fitness trainer in this free video on Pilates stomach exercises. Expert: Tanya Batts Contact: www.goldsgym.com Bio: Tanya Batts has been a certified personal fitness trainer for more than 11 years. Filmmaker: Reel Media LLC Series Description: Pilates exercises can work out a variety of muscles, including the stomach and leg muscles. Find out how to do Pilates and resistance band exercises with tips from this free video series on fitness.

by adamcress

Hey everyone and welcome back to the road to 6 pack abs and the 12 week workout challenge.  I hope you are all staying consistent and doing your workouts everyday.  This week we are going to focus on lower abs.  If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of fat on your stomach, especially in the lower abdominal region, so now it time to step it up a notch and really hammer down and work that lower section.

Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet.  Your goal is to speed up your metabolism in order to burn more fat.  To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day.  Your meals should also be spread out and consumed in 2.5 to 3 hour intervals.  I know by experience that eating 5 to 6 meals a day is difficult.  If you are having trouble getting them all in, you should try substituting a few meals with proteins bars or protein shakes.  Also, if you find that you are a little low on certain proteins, an amino acid supplement is also a good choice.  In the previous few articles, I have also stressed the importance of decreasing your fats.  There are some good fats out there however that you should be consuming, so OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly.  Finally, if you really want to increase your muscularity, creatine is an excellent supplement for this.  Be sure that if you decide to supplement with creatine, that you drink plenty and plenty of water.  So there are some things to focus on diet wise.  Now lets get to the exercises for this week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 6 Exercises

Exercise 1:  Hanging Windshield Wipers

2 Sets to Failure

Exercise 2:  Hanging Corkscrews

2 Sets to Failure

Exercise 3:  Hanging Around the Clocks

2 Sets to Failure

Exercise 4:  Pretzel Reverse Crunch

2 Sets of 15 on Each Leg

Exercise 5:  Physioball Plank Marches

2 Sets of 12 to 15 Marches Each Leg per Set

I want to congratulate you on getting this far.  This week marks the half way point of the 6 pack abs workout challenge!  The exercises for this week are quite challenging.  Focus and keep doing them on a daily basis and they will get easier.  Remember to try and move from one exercise to another, trying to take as few breaks as possible.

This abdominal workout routine presented above and in this series of articles is excellent for building, developing and sculpting your abs in a 12 week period.  It is extremely effective because the workouts are laid out for you each week.  The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging.  Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week.  This workout series focus only on abdominal training and development but there are workout and nutritional programs out there, developed to train the entire body.  These types of planned workout routines are the most effective ways to training and developing a ripped, strong, athletic and healthy body.

Part 1/4 Part 2/4: www.youtube.com

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Information overload is certainly a growing problem, and when seeking help to put a stomach-exercise program together it is certainly apparent. There are literally hundreds of exercises out there with information in bookstores, libraries and across the Internet. This can be a blessing or a curse.

With all this information how can you tell whether the exercises are any good? Listed here are a number of the most effective exercises according to recommendations by health and fitness experts.

1. Crunchless Crunches
Regular crunches (short sharp movements to compress your abdominal muscles) are very good for working the front partof your stomach, but do little for transverse abdominalsdeeper inside the midsection. While better than sit-ups, they still put strain onto your neck and back. This first exercise addresses that, working your transverse muscles more fully with less likelihood of neck or back strain.

To start, lie on your front or kneel. You may wish to try both to see which suits you to ‘feel the burn’ of the exercise more fully. Relax as much as you can, and try to use just the lower abdominal muscles to pull your belly button inwards toward your spine. Maintain this for at least ten seconds. If when you do this holding it for ten seconds feels too easy then build this up and hold for a slightly longer period. Then let the contraction go. Repeat this for full sets and over a relatively short time you’ll start to feel the benefits.

2. The Hip Lift
Lie on your back on a mat or a towel then put your arms by your sides, palms facing upwards. Lift your legs so that the botoms of your feet are pointing to the ceiling with your legs making about a ninety degree angle to your torso. Make sure that you keep your knees unbent and your legs as straight as possible.Then contract your abdominal muscles so it feels as if your navel is being pulled inward toward your spine, while at the same time gently lifting your hips off the floor. Build this up until you can raise your hips off the floor by a few inches, keeping both legs extended upward. Hold this position for a few seconds then slowly lower your hips to the floor. Repeat the exercise for a full set.

3. Long Arm Crunches
For this exercise, stay lying on your back with knees bent, feet flat to the floor. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Stretch as far back as you can to create nice long lines. Pull in your ab muscles and slowly raise your shoulders from the floor to a 30 degree angle or greater is you can. Hold it there, then as slowly as possible lower your shoulders to the floor. Do not drop back suddently and make sure that your stomach muscles control your descent, not momentum.

Other worthwhile exercises for your stomach include vertical leg crunches, torso twists as well as any Pilates movements which emphasize the core.

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They are everywhere; magazines where on the front cover have beautiful models showing off their flat stomach and a caption that may say something similar to “Want flat abs, we’ll show you how!” These magazine articles are great for some people who want to spend the money to buy the magazine in order to find out how to flatten their stomach. Then there are endless websites that if you sign up and pay the fee, you will be given exercise routines meant to flatten you stomach. Again, this may be a good source for some people who have this goal, but where can you go to find free exercise to flatten stomachs?

The internet is probably one of the best sources for finding free information. There are hundreds of sites a person will find just by using the search words “free stomach exercises” or similar phrases. These sites will give step-by-step instructions on how to perform a variety of exercises to flatten stomachs. When a person finds several exercises he or she likes, it is simple to print them out and have the paper available when performing the exercise.

Another good source to find free exercises to flatten stomachs is at a library. The library may actually have more information then the internet; it is just not as convenient. A person who takes the time to visit the library can find books on how to flatten their stomach read magazine articles and borrow videos that talk about exercises to flatten stomachs.

One source for finding free exercise to flatten stomachs is the television. If a person can set aside a specific time during the day for exercise, there are many television programs on throughout the day that are exercise related, even channels dedicated just to exercise and health. Many of these shows will focus on flattening stomachs, since this is a primary goal of most people that exercise. This method for finding free exercises to flatten stomachs may be the least convenient and may not be feasible to everyone, but for some people that can find the right program and make it work with their schedule or the ability to record for use at a later time, it may be a good option.

For people that truly need to loose weight around their stomachs for health reasons, doctors are probably the best source for free exercises to flatten stomachs. They will have available many brochures and other material that will help the person in their goal to look and feel better. In addition, a doctor would be a good source for finding out other places to obtain this information.

There are hundreds of sources for finding exercises to flatten stomachs. Some of these sources require a purchase or even an investment. There are also many sources available that offer free exercises to flatten stomach muscles. Just because a person paid for the information does not necessarily make it better. Remember, the best exercise is the exercise that works for the individual, regardless of the source.

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